What’s the best way to mix healthy recipes?

In fact, there is no one-size-fits-all "best" combination. The one that best suits your physical condition and dietary preferences, and can be sustained for a long time without pain is the optimal solution. I have been tinkering with meal planning for nearly 6 years, and I have walked through a lot of pitfalls. In the past few years, I followed the Mediterranean recipes of internet celebrities, mixed raw vegetables with olive oil, and ate boiled sea fish. After eating for half a month, I had acid reflux and could not sleep. Only later did I realize that my spleen and stomach It's cold, and eating too much raw and cold food is a burden. I changed to quick frying with less oil, and replaced part of the olive oil with warmer tea seed oil. Occasionally, I can add a piece of braised meat if I'm craving for food. But I persisted until now, and all the indicators in the physical examination are much better than before.

A while ago, I helped two friends prepare recipes. I didn't come up with any complicated formulas. They all followed their rhythm of life. One is a programmer who works in an office for 12 hours a day. His uric acid is high and he likes to drink iced Coke. His previous takeout meals were heavy in oil and salt. I didn’t advise him not to eat this or touch that. I just used the palm of his hand to measure each meal: one palm of multi-grain rice (mixed with 1/3 oats or brown rice, no need to cut out all white rice), two Green leafy vegetables in the palm of his hand plus low-purine mushrooms and winter melon, and high-quality protein such as skinless chicken legs and steamed fish in the palm of his hand. When he was hungry in the afternoon, instead of drinking Coke, he replaced it with cherry tomatoes or a handful of plain nuts. He followed this diet for three months. Last week, his uric acid dropped by more than 40, and even his previous problem of being dizzy after sitting for a long time in the afternoon was much better. The other is a little girl who loves to run marathons. She followed the trend of cutting out carbohydrates to lose weight. She fainted at the aid station when running a half marathon. Later, I added a fistful of carbohydrates to each meal for her, mostly slow carbohydrates such as sweet potatoes and oatmeal. Before the race, I also asked her to take a small piece of white bread as a quick carbohydrate. In the past six months, her marathon score improved by ten minutes, and her aunt was right.

Of course, there are many different voices in the diet circle now. For example, many friends who insist on low-carb or even ketogenic say that their skin became better and they lost weight faster after cutting out refined carbohydrates. This is indeed effective for short-term adjustments for people with insulin resistance and abdominal obesity. However, I have also seen many young girls follow the low-carb trend, losing their hair in less than three months, and putting off their aunts, which in turn ruined their bodies. To put it bluntly, this is like adjusting the charging mode of your mobile phone. If you exercise at high intensity every day and consume a lot of energy, you have to turn on the "fast charging mode" to replenish more carbohydrates. If you sit for a long time every day and consume less, turn on the "power saving mode" and avoid eating empty calories high in oil and sugar. If you imitate other people's models, you will either have insufficient energy supply or excessive nutrition.

You don’t need to count calories and macronutrients to the exact gram, just adjust according to your body’s reaction. After eating, you will feel comfortable, have normal bowel movements, and be energetic. Even if you are craving for a milk tea cake occasionally, it doesn’t matter. Those that can be adhered to for a long time are the truly “best” healthy recipes.